Time Trial Training Programme

Because you only have limited time a lot of your riding will be done around threshhold I guess. maybe 2-3x20min at 90-100% FTP a couple of times a week, with a bit of tempo and a bit of endurance too. Later on some short sharp stuff? Ideally you want consistent riding with progression and rest. For example 3 weeks 5 days a week with increasing load, followed by a week of reduced activity to recover. Then build a bit higher in the next three weeks. If you are only starting now maybe start racing asap but target stuff late in the season for your important rides.

Look on timetrialling forum for tons of info from some clued up guys and gals. Also some good deals on TT kit in the classifieds.

Well as I say, I'm certainly not the voice of experience, but I suppose I would be looking at the following:

Strength training - Using a turbo or spin bike, warm up first, then work at turning a big gear for 30 and 70 minutes. Maybe supplement with gym work.

Position - Fiddle around to get as comfortable as possible on the tri bars. (Is gym work appropriate here to condition the arms for the effort?) If possible, do this next to a big mirror and try to adopt the 'holy grail' flat back body profile. Do neck stretches to minimise dropping of the head in the aero position during events.

Aero - ok, so you can't afford a TT bike, but what other options do you have? What about aero wheels/skinsuit/helment? Or for negligible cost, smooth aero oversocks, smooth rain cover over your helment and gaffer tape the jersey pockets shut.

Practice - do you have a viable route for practising on? I.e. as few traffic lights/other obstacles as possible, and somewhere you can safely get into the aero position for long enough to train?

Core - I do quite a bit of core strength work and find that helps a lot with stability, handling etc. Can discuss this bit further if you like.

One other thing - when you say you can't afford a TT bike, are you thinking crazy cost like £4.5k or something? In the comments on the article for the new Forme range, Jon Burrage mentions a Felt TT bikes for £1275 or £1600 that sound like good options. I do appreciate that this is still a lot of cash, especially in the current climate. Just thought it was worth mentioning.

Hope this helps!

Suppose it depends a lot on your current abilities/strengths/weaknesses, and the kinds of times you post. Can you elaborate?

(Not that I'm a voice of experience, but I am interested!)